"Drop Set"
Nautilus Compound Row
(200)10 (160)8 (120)8 (80)10
"Drop Set"
Maxicam Chest Press
(160)8 (120)8 (90)8 (70)8
"Drop Set"
Nautilus Supinated Pulldown
(120)10 (100)8 (80)8 (60)10
"Drop Set"
Nautilus Shoulder Press
(160)8 (130)8 (100)8 (70)6
"Drop Set"
Nautilus Rowing Torso
(60)12 (50)8 (40)8 (30)8
"Drop Set"
Nautilus Plate Load Pullover
(175)10 (150)6 (125)6 (100)6
Superset
Nautilus Slow Mo Triceps Ext (50)8 (60)7 (70)6
Nautilus Slow Mo Biceps Curl (50)8 (60)7 (70)6
(:05 Concentric / :05 Eccentric)
Superset
Cable Overhead Triceps Ext (50)14 (60)12
Seated Dumbbell Curl (35)10/10
Pull-up/Dip Pyramid
1-3-1-5-1-7-1-5-1-3-1 (126reps)
Pull-up
Dip
(rest while partner works)
Chin-up
Dip
(rest while partner works)
Commando Pull-up Rt
Dip
(rest while partner works)
Commando Pull-up Lt
Dip
(rest while partner works)
3 rounds:
No rest between exercises.
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength Shoulder Press (140) 12/12/10
Hammer Strength Standing Shrug (270) 12/12/12
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/12/12
Hammer Strength Pullover (200) 10/10/8
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (120) 10/9/8
Polaris Pec Deck (80) 12/8/8
Hammer Strength Decline Press (180) 8/8/8
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
MAG Bar Front Pulldown (140) 12/12/12
Hammer Strength DY Row (160) 10/8/8
Hammer Strength Low Row (140) 8/8/8
(alternate rounds with a partner)
_________________________________
9 rounds:
3 Deadlift (365)
20yd Sled Push (270)
60yd Shuttle Run
(alternate rounds with a partner)
Back Squat
2x1 (286)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x15 (220)
Single-Arm Hammer Strength Front Pulldown
3x8 (180)
1x8 (230)
Single-Arm Hammer Strength DY Row
3x8 (180)
1x8 (230)
Hammer Strength Low Row
3x8 (140)
1x8 (180)
1x8 (230)
Single-Arm Hammer Strength High Row
3x8 (230)
1x8 (270)
Cable Long Row
(115) 15/12/12/9
Hammer Strength Standing Shrug
(270) 15/12/9/6/3
(rest :20 between sets)
Cable Face Pull
(45) 15/12/9
Cable Pullover
3x10 (45)
Bench Press
2x5 (185)
3x4 (205)
4x3 (225)
5x2 (245)
6x1 (265)
(rest 1:00 between sets)
3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (110) 10/9/8
Polaris Pec Deck (80) 10/9/8
Hammer Strength Decline Press (140) 10/9/8
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Cable Triceps Push Down (45) 12/10/8
Cybex Seated Dip (100) 12/10/8
(rest 1:00 between rounds)
3 rounds:
No rest between exercises.
Front Plate Raise (35) 12/10/8
Dumbbell Lateral Raise (15) 12/10/8
(rest :30 between rounds)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 reps)
Pull-up
Bar Dip
(alternate rounds with a partner)
Single-Arm Hammer Strength DY Row
4x12 (180)
Hammer Strength Low Row
4x10 (140)
Hammer Strength Standing Shrug
5x8 (230)
(rest :20 between sets)
Single-Arm Hammer Strength DY Row
8x (180-230-270-270)
(rest 1:00 between sets)
Single-Arm Hammer Strength High Row
8x (180-230-270-270)
(rest 1:00 between sets)
Hammer Strength Low Row
8x (140-180-230-230)
(rest 1:00 between sets)
Single-Arm Hammer Strength Front Pulldown
8x (140-180-180-180)
(rest 1:00 between sets)
Hammer Strength Standing Shrug
6x8 (270)
(rest :20 between sets)
Cable Long Row
(90)15 (110)12 (130)9/9
(rest 1:00 between sets)
Cable Pullover
4x10 (45)
(rest 1:00 between sets)
_______________________________
12-10-8
Hammer Strength Front Military Press (90)
Polaris Pec Deck (80)
Hammer Strength Decline Press (140)
(rest :30 between rounds)
12-10-8
Cable Triceps Pushdown (50)
Cybex Seated Dip (100)
(rest :30 between rounds)
12-10-8
Front Plate Raise (25)
Hammer Strength Chest Press (90)
Overhead Cable Pushdown (25)
(rest :30 between rounds)
12-10-8
Hammer Strength BTN Shoulder Press (90)
Dumbbell Lateral Raise (15)
(rest :30 between rounds)
_________________________________
7 rounds:
5 Deadlift (315)
30yd Sled Push Shuttle (225)
200m Run
(alternate rounds with a partner)
Back Squat
2x1 (275)
2x1 (315)
5x1 (365)
1x3 (315)
1x10 (225)
Bench Press
5x (185-205-225-245-225-205-185-205-225-245)
(rest 1:00 between sets)
3 rounds:
No rest between exercises.
Barbell BTN Press (95) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (90) 10/8/7
(alternate rounds with a partner)
Hammer Strength Decline Press
4x10 (140)
3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/10/10
Hammer Strength Low Row (180) 8/8/8
Hammer Strength Standing Shrug (270) 8/8/8
(alternate rounds with a partner)
Hammer Strength Preacher Curl
(50) 12/10/10/8
Band Triceps Pushdown
(red) 100
Band Pull Apart
(red) 100
The Lift Factory
Las Vegas, NV
6 rounds:
10 Competition Equipment Lateral Raise (30)
10 Shoulder Press Machine (120)
(rest :45 between rounds)
4 rounds:
10 Arsenal Leverage Incline Press (90)
10 Hammer Strength Seated Row (180)
(rest :45 between rounds)
4 rounds:
10 Magnum Bi-Lateral Chest Press (180)
10 Paramount Leverage Lat Pulldown (140)
(rest :45 between rounds)
4 rounds:
10 Hammer Strength Wide Chest Press (180)
10 Hoist Pec Fly (50)
(rest :45 between rounds)
4 rounds:
12 Rope Triceps Pushdown (130)
10 Biceps Blaster Curl (20)
(rest 1:00 between rounds)
Band Triceps Pushdown
(red) 100
Band Pull Apart
(red) 100
Pull-up/Dip Pyramid
1-2-3-4-5-4-3-2-1(100 reps)
Pull-up
Dip
(rest while partner works)
Chin-up
Dip
(rest while partner works)
Commando Pull-up Rt
Dip
(rest while partner works)
Commando Pull-up Lt
Dip
(rest while partner works)
Hammer Strength Front Pulldown
4x8 (180)
Hammer Strength DY Row
4x8 (180)
Hammer Strength Low Row
4x8 (180)
Hammer Strength Standing Shrug
4x8 (270)
Cable Long Row
(110) 15/12/9/9
Hammer Strength Preacher Curl
6x8 (50)
3 rounds:
No rest between exercises.
Hammer Strength Low Row (140) 12/12/12
Cable Long Row (140) 12/12/10
Hammer Strength Standing Shrug (180) 12/12/12
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (90) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (110) 12/10/8
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
Hammer Strength Pullover (180) 12/12/12
Hammer Strength High Row (180) 12/12/12
Hammer Strength DY Row (140) 12/10/8
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
Cybex Seated Dip (120) 12/10/8
Dumbbell Fly (45) 12/10/8
Hammer Strength Decline Press (180)8 (140)8 (90)8
(rest 1:30 between rounds)
4 rounds:
Hammer Strength Preacher Curl (45)12 (55)10 (65)8 (45)12
Hammer Strength Gripper (90) 30/30/30/30
(rest 1:00 between rounds)
Band Triceps Pushdown
(red band)100
____________________________________
5 rounds:
7 Deadlift (275)
40yd Sled Push Shuttle (180)
300m Row
(alternate rounds with a partner)
60yd Farmers Walk (70)
200m Recovery Jog
60yd Farmers Walk
200m Recovery Jog
60yd Farmers Walk
Bench Press
5x (185-205-225-245-225-205-185)
12-10-8
Cable Long Row (140)
Hammer Strength Decline Press (140)
(rest :30 between rounds)
3 rounds:
No rest between exercises.
12 Hammer Strength High Row (180)
12 Hammer Strength Standing Shrug (180)
10 Hammer Strength DY Row (180)
10 Hammer Strength Standing Shrug (180)
8 Hammer Strength Low Row (140)
8 Hammer Strength Standing Shrug (180)
(rest 2:00 between rounds)
3 rounds:
No rest between exercises.
Nautilus Rowing Torso (50) 12/12/12
Nautilus Compound Row (160) 12/12/12
Nautilus Plate Load Curl Slow-Mo (52.5) 6/6/6 (:05/:05)
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
Polaris Pec Deck (90) 12/12/12
Maxicam Close Grip Chest Press (100) 12/12/12
Nautilus Plate Load Triceps Ext Slow-Mo (60) 6/6/6 (:05/:05)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
Nautilus Plate Load Pullover (120) 15/15
Parallel Bar Dip (bwt) 12/12
Nautilus BTN Pulldown (110)12 (100)12
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
Cable Overhead Triceps Extension (50) 12/12
EZ Bar Preacher Curl (65) 12/12
Hammer Strength Gripper (90) 30/30
(rest 1:30 between rounds)
2018 Summer Slam Hosted by CrossFit Infernal
Team Comp: M/F/M
2nd Place Rx Team
Workout 1
For total time: (4:29)
Each athlete completes:
100' Sled Push 135/70
100' Hand Over Hand Sled Drag 135/70
100' Sled Push
100' Hand Over Hand Sled Drag
Workout 2
AMRAP 10:00
For time each athlete completes:
25 Front Squat 115/85
25 Pull-ups
With remaining time:
Handstand Push-up
*1 person holds bar over head while teammate works.
Workout 3
3 rounds for reps + cals:
1:00 Assault Bike
1:00 Toes to Bar
1:00 Row
1:00 Box Step Over 24'/20' (35/25)
1:00 Rest
Final
AMRAP 3:00 (athlete 1)
30 Bar Facing Burpee
Max Reps Snatch 135/95
AMRAP 3:00 (athlete 2)
30 Bar Facing Burpee
Max Reps Clean & Jerk 175/125
AMRAP 3:00 (athlete 3)
30 Bar Facing Burpee
Max Reps Deadlift 265/175
For time: (7:31.7)
2k Row
Back Squat
1x1 (264)
1x1 (308)
5x1 (352)
Snatch
1x1 (154)
1x1 (176)
3x1 (198)
Front Squat
1x25 (110)
Single-Arm Hammer Strength High-Row
(180) 12/9/6
(rest while other arm works)
Single-Arm Hammer Strength DY-Row
(180) 12/9/6
(rest while other arm works)
Compound Set
Hammer Strength Low-Row (140) 12/9/6
Hammer Strength Standing Shrug (180) 12/9/6
(no rest between exercises)
3 rounds:
No rest between exercises.
10 Incline Dumbbell Curl (35)
10 Nautilus Plate Load Pullover (150)
10 Nautilus BTN Pulldown (110)
5 Nautilus Plate Load Preacher Curl Slow-Mo (50) (:05/:05)
(rest 2:00)
3 rounds:
No rest between exercises.
10 Cable Triceps Pushdown (90)
10 Polaris Pec Deck (80)
10 Maxicam Close Grip Chest Press (90)
5 Nautilus Plate Load Triceps Ext Slow-Mo (50) (:05/:05)
(rest 2:00)
3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise (20)
10 Nautilus Shoulder Press (130)
10 Nautilus Rowing Torso (50)
5 Hammer Strength Standing Shrug Slow-Mo (180) (:05/:05)
(rest 2:00)
Drop Set
8/8/8 Single-Arm Nautilus Multi-Biceps (110/90/70)
Drop Set
8/8/8 Single-Arm Nautilus Multi-Triceps (100/80/60)
Drop Set
20/20/20 Hammer Strength Gripper (135/90/45)
Pull-up/Dip Pyramid (12:17)
3-5-8-5-3
Pull-up
Dip
(rest while partner works)
Chin-up
Dip
(rest while partner works)
Commando Pull-up Rt
Dip
(rest while partner works)
Commando Pull-up Lt
Dip
(rest while partner works)
3 rounds: (not scored)
1:00 Assault Bike
1:00 Toes to Bar
1:00 Row
1:00 Box Step Over 24"
1:00 Rest
Skill Work
Ring Muscle-up
Handstand Push-up
Toes to Bar
Hand Walk
Hand Over Hand Sled Pull (135)
